After the age of 45, many women notice that their skin becomes thinner, drier, less firm, and more sensitive. This is no coincidence – these changes are closely linked to menopause and the drop in estrogen levels, which previously played a key role in maintaining a youthful appearance. Fortunately, the right skincare, diet, and lifestyle can slow down these processes and improve skin condition for years to come.
How does menopause affect the skin?
Estrogens protect the skin by:
- stimulating collagen and elastin production, responsible for firmness and elasticity
- regulating skin hydration by increasing hyaluronic acid in the dermis
- affecting epidermal thickness and regenerative capacity
- providing antioxidant and anti-inflammatory effects
During menopause, estrogen levels drop sharply, leading to:
- up to 30% collagen loss in the first 5 years after menopause¹
- dehydration and skin dryness
- dull complexion and hyperpigmentation
- increased sensitivity and irritation
- loss of elasticity and wrinkle formation
How to effectively care for the skin during menopause?
1. Hydration and restoring the hydrolipid barrier
Dryness is the most common issue for women during menopause. Choose skincare products with:
- hyaluronic acid – binds water and smooths the skin
- glycerin, urea, squalane – improve hydration
- ceramides and lipids – rebuild the protective barrier
- panthenol, allantoin – soothe irritation
Tip: Avoid strong cleansing gels and foams with SLS – they can worsen dryness.
2. Stimulating collagen production
After menopause, collagen production significantly slows down. Use active ingredients that stimulate it:
- retinoids (retinol, retinal, bakuchiol) – smooth skin and reduce wrinkles²
- biomimetic peptides – activate fibroblasts
- vitamin C (ascorbic acid) – antioxidant, improves tone and supports collagen synthesis
- niacinamide (vitamin B3) – strengthens the skin barrier, reduces discoloration and inflammation
Tip: Introduce retinoids gradually (1–2 times per week), always pair with a moisturizer.
3. Sun protection – daily, all year round
UV radiation is the main factor accelerating skin aging, especially in women with reduced estrogen levels³.
Apply SPF 30–50 sunscreen every day, even in winter and cloudy weather.
4. Supporting the skin microbiome
Menopause disrupts the balance of the skin’s bacterial flora, leading to irritation and flare-ups of skin conditions (e.g., rosacea, eczema).
Look for products with:
- prebiotics and probiotics
- ferments (e.g., from oats, rice, yeast)
- gentle emollients
5. Supporting the skin from within – diet and supplementation
A diet rich in:
- antioxidants (vitamins C, E, selenium, zinc) – fight oxidative stress
- collagen (e.g., from bone broths or supplements) – may improve elasticity⁴
- omega-3 fatty acids (fatty fish, flaxseeds, walnuts) – reduce inflammation
Supplementation:
- vitamin D3 (2000–4000 IU/d) – supports the skin barrier
- biotin and B-complex – improve skin, hair, and nail condition
- sodium hyaluronate – hydrates skin from the inside
6. Cosmetic and dermatological treatments
Professional procedures can improve skin structure:
- microneedling (with cocktails or platelet-rich plasma)
- chemical peels (e.g., with mandelic or ferulic acid)
- fractional laser, microneedle RF – improve firmness and texture
- tissue biostimulators (e.g., polynucleotides, succinic acid)
When to consult a dermatologist?
- When the skin becomes very sensitive and reacts with redness to most products
- When sudden hyperpigmentation, flaking, or rosacea occurs
- If the skin remains extremely dry, saggy, or irritated despite proper care
Summary
Hormonal changes during menopause significantly impact skin condition. However, proper skincare, diet, and supplementation can slow aging and restore comfort, elasticity, and a healthy appearance. Remember – beautiful skin after age 45 is not only the result of cosmetics but also of quality sleep, hydration, relaxation, and a positive mindset.
Przypisy
- Affinito P et al. Effects of postmenopausal hypoestrogenism on skin collagen. Maturitas. 1999.
- Mukherjee S et al. Retinoids in the treatment of aging skin: an overview of clinical efficacy and safety. Clin Interv Aging. 2006.
- Gilchrest BA. Photoaging. J Invest Dermatol. 2013.
- Hexsel D et al. Oral supplementation with hydrolyzed fish cartilage improves skin elasticity. J Cosmet Dermatol. 2017.